Low Fat, High Flavor Turkey Chili
I’m going to be making something soon that I have not made all summer, because for us, it’s more of a fall and winter recipe that we enjoy, due to the name of the dinner as well as that instinctual “socking in” instinct all us Ohioans get around this time of year. It’s chili, but with a healthy spin.
Chili, in itself, is actually a fairly healthy dish to begin with, but when you make it with ground turkey and add some healthy black beans, which in my opinon don’t cause the gas that traditional chili kidney beans do, you’ve got an even healthier treat with the added benefits of tomato sauce, which is rich in vitamins and antioxidants, and the added fiber of the beans.
Here’s how I make my turkey chili. I get a good chipotle turkey chili spice package that you can buy at World market. I chop up at least one medium sized onion in small pieces (I think this is important - smaller pieces impart more flavori in my humble opinion). I use yellow onion, because it is supposed to be more glycemically neutral than the white onion. That’s up to you though. It may only make a fraction of difference, for all we know.
I then buy about three large cans of tomato puree - I like organic, with some Italian seasoning for extra kick. I also buy a small can of diced tomatoes as well, to add some more substance and extra texture. My boyfriend likes to add corn, but I’m leaving that out this time in favor of a more low carb dish that’s less junked up.
I put one to two cans of black beans, preferably organic, in my chili, and that’s with using about 2-3 pounds of ground turkey. I like to brown my turkey with the onion, that way it gives the turkey itself a little more flavor, and your onions are flavored as well. I also add a little pepper to the browning process for extra flavor.
Once the turkey is browned, I drain it and the onions, set it aside in a strainer, and then take it and dump it in my big stock pot or a big sauce pan, depending on how much I’m making. Also, if you want a little extra flavor, you can buy some Italian sausage that’s made with turkey and brown that along with the ground turkey. You would have to take it out of its casing to do so, but it’s even tastier. You’d just have to cut back on the ground turkey then.
Ok, so next, add your cans of tomato puree to the mix, then I add a couple teaspoons of ground garlic, for some extra health benefits. Now, the fun part. Spice to taste, and I say that because I’m never a specific measurement kind of cook. Just keep seasoning, keep tasting, and when it tastes good, voila, you’re done! Add your beans to the mix, and any combination of the following seasonings :
Pepper
Chipotle chili seasoning
Chili powder (necessary)
Tabasco - I like the Chipotle Tabasco personally
Onion salt or onion powder, garlic powder
Seasoned salt - use sparingly obviously, too much sodium if not
I personally like to add some italian seasoning as well, and will often add some oregano and basic, just to add a little more healthiness to it. Cilantro is wonderful also, although that is more of a traditional mexican seasoning.
To add a touch of spice, I also will add one small can of diced chilis
I will also usually add a dash of olive oil, to add some healthy omega 3 fatty acids, which help to make you feel fuller faster, and also help to protect your heart, circulatory system, and also aid in joint health.
There you go, a nice, cheap and easy meal that can be reheated for days to come, and gets more and more flavorful as it sits in the fridge! This is one of our favorites, and you feel good after you eat it too.
